NEWS

  • FUNDRAISER for IMPACT Melanoma + Katherine: We are very proud to help raise funds for our girl Katherine Melvin in her pursuit of running the Boston Marathon on behalf of IMPACT Melanoma. Join us TODAY 3/12 at the 7a, 8a and 9a classes. Members and non-members are welcome. Click HERE for details

WOD

“Come + Go”

METCON

5 Rounds
250/200 Meter Row/Run
20 Sit Ups
250/200 Meter Row/Run
10 Deficit Handstand Push Ups
250/200 Meter Row/Run
Rest 3 Minutes

MASTERS

5 Rounds
250/200 Meter Row/Run
20 Sit Ups
250/200 Meter Row/Run
10 Handstand Push Ups
250/200 Meter Row/Run
Rest 3 Minutes

MOVE

4 Rounds
250/200 Meter Row/Run
15 Sit Ups
250/200 Meter Row/Run
10 Push Ups
250/200 Meter Row/Run
Rest 3 Minutes

WOD GUIDANCE & GOALS
Move FAST cuz you get A LOT of rest! Row each interval in :60 or less. Use the sit ups (:40-:60) to breath before the next row. The deficit handstand push ups should feel moderately difficult, and force you to do sets of 5 reps or 2’s and 3’s (:60 or less), then row your heart out before the final 250/100 meters. Rest exactly three minutes before you start the next round. Record your TOTAL TIME.

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